WEDNESDAY AUGUST 15, 2018

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METCON

“Big Clean Complex”
6 Sets of the Following Complex:

Complete one set every 4:00 

Score is heaviest weight lifted successfully without putting the bar down 

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk


SCALING OPTIONS

-Keep weight light to practice technique
-Stay at the same weight to practice technique
-Power clean everything instead of squatting
 

TUESDAY AUGUST 14, 2018

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METCON

“Lead Foot”
4min AMRAP
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull ups

rest 4 minutes

4min AMRAP
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

4min AMRAP
15/9 Calorie Row
15 Burpees
15 Pull ups

SCALING OPTIONS

-Reduce reps to 21-15-9
-Choose appropriate pull up option
-Sub hanging knee raise or partial toes to bar
-Sub plate snatches if unable to safely perform burpee
 

SATURDAY AUGUST 11, 2018

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METCON

“31 Heroes”
Teams of 2
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

Partner 1 performs the workout listed above. Partner 2 runs 400m with a medball. When Partner 2 returns from the run, Partner 1 will grab the medball and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

SCALING OPTIONS

-Reduce barbell weight
-Sub DB thrusters
-Sub seated rope climb
-Reduce box jump height
-Sub step ups for box jumps
-Sub row 500m or airdyne 0.5mi
 

WEDNESDAY AUGUST 8, 2018

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METCON

“Hot Sauce”
AMRAP 3
21/15 Calories
21 Burpees over bar
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3
18/13 Calories
18 Burpees over bar
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3
15/11 Calorie
15 Burpees over bar
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3
12/9 Calorie
12 Burpees over bar
Max Overhead Squats (135/95)

SCALING OPTIONS

-Reduce calories
-Reduce burpee reps
-Reduce barbell weight
-Sub front squat for OHS if unable to perform well
 

TUESDAY AUGUST 7, 2018

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METCON

“Jump City”
For Time
1 Round
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

SCALING OPTIONS

-Reduce run distance
-Sub row or airdyne
-Reduce double under reps
-Sub single unders but double the reps
-Reduce barbell weight
 

SATURDAY AUGUST 4, 2018

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Today's post is short and sweet since we're all glued to our TVs and computer screens watching some of the fittest people on Earth compete at the CrossFit Games. 

Besides the Open division there are also a bunch of Age Groups that have been exciting to watch from 13 years old to 60+. If you want to catch some of the action there are some daily highlights on your local CBS station (check your listings) as well as all of the action being streamed at games.crossfit.com. 

METCON

“Barbed Wire”
4 Rounds:
400 Meter Run
20 Pull Ups
30 Push Ups
40 Ab Mat Sit Ups
50 Air Squats

SCALING OPTIONS

-Reduce run distance
-Reduce reps as needed
-Sub Row 500m or Airdyne 0.5mi
-Sub ring row or banded pull ups
 

FRIDAY AUGUST 3, 2018

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Oh boy, we're going to have some fun today. This is a spicy one that will challenge you to stay in the moment and accept the amount of work that's ahead of you. Don't be looking for the finish line too early. Get in there, crank up the music and get sweaty!

METCON

“Fire Alarm”
For Time
3 Rounds Bergeron Beep Test
50/35 Calories
3 Rounds Bergeron Beep Test
50/35 Calories
3 Rounds Bergeron Beep Test

1 Round of Bergeron Beep Test = 
7 Thrusters (75/55)
7 Pull ups
7 Burpees

SCALING OPTIONS

-Reduce barbell weight
-Reduce calories
-Sub Banded pull ups, Jumping pull ups or Ring row for Pull ups

THURSDAY AUGUST 2, 2018

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Time for some intensity. We've gone long a few times this week but we're leaving the typical cardio behind today. 

To start, your coach will lead you through some challenging deadlifts in the SKILL. This will allow you to get a better understanding of what weight you might want to use in the METCON. In order to achieve the desired stimulus we should be aiming to go as close to unbroken as possible with a finish time well under 10 minutes. This should feel pretty intense.

SKILL

Work up to a challenging set of 3 Deadlifts

METCON

“Pumped Up Game Changer”
21-15-9
Deadlifts (275/185)
Box Jump (30/24)

SCALING OPTIONS

-Reduce barbell weight
-Reduce box jump height, can even stack plates to make it shorter
-Sub box step ups if not comfortable jumping
 

WEDNESDAY AUGUST 1, 2018

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August already! To take you into the new month we have a long triplet for you, similar to yesterday’s WOD.  For this one, you should choose a scale for the wall balls and DB snatches that you can hold onto for 20+ reps when fresh. You'll know you picked the right options if you complete each round in about 9-10 minutes. 

METCON

“Foul Ball”
3 Rounds
800M Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

32min Timecap

SCALING OPTIONS

- Reduce distance (600m run)
- Sub 1000m Row or 1mile Airdyne
 

TUESDAY JULY 31, 2018

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The farmers carry is the main focus during this triplet. The weight you choose should be something you could go all 200m with when fresh.

When fatigued, you should only need to break it up 1-2 times. Conversely, if you can easily complete the farmer carry we suggest that you increase the weight for the right stimulus for improved grip strength.


METCON

“Catch Fire”
3 Rounds For Time
1,000m Row or 800m Run
200m Farmers Carry (50’s/35’s)
100ft Walking Lunge

SCALING OPTIONS

- Reduce distance (750m row)
- Sub 1.2 mile Airdyne
- Reduce OR Increase farmer carry dumbbell weight
 

MONDAY JULY 30, 2018

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What a weekend! Look for a recap of the competition and how Coach Alex and Adam did in Wednesday's post. 

As for today's training... grab 2 friends and tackle this team workout that is a fun couplet of aerobic work and a barbell movements.

METCON

“Limitless”
Teams of 3 complete
7min AMRAP
100/70 Calories
Max Clean and Jerks (135/95)

Rest 3 Minutes

6min AMRAP
80/60 Calories
Max Power Snatches (115/80)

Rest 3 Minutes

5min AMRAP
60/40 Calories
Max Thrusters (95/65)

SCALING OPTIONS

- Sub dumbbells for barbell movements
- Reduce barbell weight
 

SATURDAY JULY 28, 2018

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Competition Day 2!

If you’ve been tuning in to Coach Adam and Alex’s competition but unsure of how exactly they’re doing, look no further! Here is a link to the leaderboard with the results with each workout. 

Coach Adam is in the Elite Men Division and Alex is in the Elite Team - Women Division.

www.competitioncorner.net/crossfit/1053/results#.W1UG1NhKjVo

METCON

“Cement Mixer”
On the 3:00 x 7 Rounds: 
400 Meter Run
12 Toes to Bar

SCALING OPTIONS

Reduce run distance
Sub Row 500m or Airdyne 0.5mi
Reduce reps of Toes To Bar
Sub Hanging Knee Raise or Ab Mat Sit Up

FRIDAY JULY 27, 2018

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TRAVEL DAY!

Make sure you tune into Coach Alex, Adam and Dan’s instagram accounts for behind the scenes of their competition. Make sure you give Alex and Adam some love. Knowing there’s a ton of amazing community support gives them that extra energy to attack each event.

METCON

Scores today are the deadlift weights used

“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes)
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts

SCALING OPTIONS

Reduce reps
Sub med ball squats for jump
 

THURSDAY JULY 26, 2018

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This is a big weekend coming up for coach Adam and Alex! Both of them will be competing in Coquitlam at the Canwest Games. Adam as an individual and Alex on a team of three women. If you see them, wish them luck! We are sure they will do well and that all of their hard work will pay off. You be able to follow along over the weekend on their instagram pages.

In other news, today’s workout is straight fire. Coaches Alex and Dan have actually done this workout before. It was actually their second date (cue: “awwwwwww’s”). It’s a long one and will definitely live up to it’s name. Please take a look at the scaling options before you decide to skip this class, haha!

METCON

“Fortitude”
Alternating On the Minute x 30 (15 Rounds)
Even Minutes – 15/12 Calories
Odd Minutes – 15 Burpees

SCALING OPTIONS

Reduce reps as needed. 
The goal time is to be working for about 45sec of each minute.
You can reduce the reps right from the start and/or reduce the reps as the workout goes on.
For example: Alex & Dan went from 15 reps to 12 reps to 10 and the final few sets were down to 8. 
 

WEDNESDAY JULY 25, 2018

HAPPY HUMP DAY! There's a little strength-biased work coming your way. 

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Some of the beauty of fitness is in the programming and this one is gorgeous. Here's what we mean… At first glance this workout doesn’t look too bad. Those numbers are so small, right? If you look deeper into the intended stimulus the lightbulb flicks on and shows that the clean and jerks are actually reasonably heavy and the pull ups are more difficult that usual. 

Now, in a much longer workout, the typical way to scale this would be to reduce the weight and change the chest to bar to something simpler but we encourage you to pick options that will challenge you more than usual. You may find yourself able to do something you didn’t think was possible simply because you tried.


METCON

“Liquid Cocaine”
5 Rounds
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups

SCALING OPTIONS

Reduce barbell weight
Sub Jumping Chest To Bar, Banded Chest To Bar, Pull Ups, Banded Pull Ups or Ring Row
 

TUESDAY JULY 24, 2018

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Today we have the opportunity to work on some strength before tackling a simple, and effective tabata cash-out. The first two strength pieces will give athletes the chance to work to something challenging for a set of 3 back squats.  Once the skills have been complete athletes will empty their barbells and head to the middle of the gym.  During the tabata, athletes will pick up the barbell form the floor. 
The score for the tabata is the lowest amount of reps an athlete completes during a 20s set.  If you get 15 reps in round 1 through 7 but only 3 in round 8, your score is 3 reps.  Choose sets that you can achieve confidently in each round without burning up.

SKILL

A) Back Squat
5 Sets of 3

B) Front Rack Reverse Lunge
3 Sets of 12


METCON

“Sore Subject”
Alternating Tabata x 8 Minutes
Back Squat (45/35)
Double Unders

SCALING OPTIONS

- SUB Goblet Squats
- SUB single skips
- SUB jumping jacks